TRAINING FOR YOUR OLD LADY BOD

Why Strength Training Matters So Much in Perimenopause

For years, women have been encouraged to exercise for one main reason:

To get smaller.

Burn calories. Lose weight. Tone up. Undo the weekend. Earn your dinner.

I want to change that conversation. When I encourage a woman in her 40s or 50s to pick up some weights, I'm not only thinking about what she wants her body to look like today. I'm thinking about what she wants her body to be capable of at 70, 80 and 90.

One of the biggest reasons I coach strength training is actually pretty simple: I want to protect your independence for as long as possible. I want you to be able to get off the floor. Carry your shopping. Climb stairs. Travel. Play with your grandkids. And keep living life on your terms for as long as possible.

That requires physical capacity. And we don't suddenly start building that at 75. We start now.

Muscle matters - and so do your bones

As we age, we're more vulnerable to losing muscle mass, strength and function.

Then there's bone. Estrogen plays an important role in bone health, and as it declines through the menopause transition, bone loss can accelerate. Lower bone density can eventually increase the risk of osteoporosis and fractures.

This is where strength training becomes about far more than looking “toned”.

A serious fall or fracture later in life can threaten your mobility and independence.

That's why I care about your squat today. Not because I need you to have a great arse at 47. (Although, hey, bonus. 😂) I'm thinking about the woman you're going to be decades from now. Strength training can't guarantee you'll never develop osteoporosis, fall or have a fracture - there are many factors involved.

But it is one of the things we can do to support muscle, strength, physical function and bone health as we age. Think of it as making deposits into Future You's bank.

I'd quite like there to be something in the account when you need to make a withdrawal.

“But I walk every day…”

Good. Keep walking. Walking is fantastic. So is cardiovascular exercise.

But cardio and strength training aren't interchangeable. If we want stronger muscles, we need to give our muscles a reason to become stronger. They need resistance.

That might come from dumbbells, barbells, kettlebells, machines, bands or your own bodyweight. The equipment isn't the important bit. The challenge is.

So how heavy should I lift?

“Heavy” is relative. What's heavy for you might be somebody else's warm-up - and that's completely irrelevant. Ask instead: How challenging is this for ME?

If you're doing 10 reps and finish knowing you could comfortably do another 15, you're probably not giving your muscles much reason to adapt. You don't need to train to complete failure but your working sets should eventually feel challenging.

Then as you get stronger, your training needs to progress too. That might mean more weight, another rep, another set, better range of motion or a harder exercise variation. That's progressive overload. So if you've been lifting the same 4kg dumbbells for three years and they're no longer challenging... It's probably time to move on. 👀

How much strength training do I actually need?

You don't need to live in the gym. For many women, 2–3 well-designed full-body strength sessions each week is a great place to start. It doesn't need to be complicated. Build your training around basic movements:

Squat. Hinge. Push. Pull. Carry. Single-leg work. Core.

Learn them. Get good at them. Then gradually challenge yourself. Consistency beats complexity.

This is about Future You

You can absolutely train because you want stronger legs, more muscle definition or changes in your body composition. There's nothing wrong with that. I just want you to have another reason.

Train for the woman you're going to be.

The 60-year-old you. The 70-year-old you. The 80-year-old you. Hopefully the bloody fabulous 90-year-old you. Because ultimately:

I'm not training a collection of muscles. I'm training a human body to remain useful.

Today’s Full Body Strength Training Guide gives you somewhere to start.

Learn the movements. Challenge yourself appropriately. Build confidence. Progress over time. And after your next workout, instead of asking: “How many calories did I burn?” Ask: “What did I build today?”

Kate x

This information is general education only and isn't individual medical or exercise advice. If you have osteoporosis, previous fractures or health concerns that may affect exercise, speak with your GP or an appropriately qualified health or exercise professional about what's suitable for you.